AS A FITNESS PROFESSIONAL and a movement specialist, I am consistently asked about nutrition and good diet quality. The same question seems to arise, “What can I eat to make me healthier and slimmer?” I respond with the same answer every time, “Eat pure and natural.” For some reason, that answer isn't always descriptive enough. So let’s examine why eating pure and natural is the best form of a diet -- for more than just slimming down and getting healthier. Pure and natural foods are those with as few chemicals and preservatives as possible. If an ingredient list has more than six or so items, it is likely overly-processed and not pure. Eating pure and natural foods consistently is difficult because of our fast-paced lifestyles. If it is possible to slow down and eat pure, do it!

Reduce Inflammation

While exercise provides many benefits, it does stress the body by causing acute inflammation and increasing cortisol levels. A single round of exercise induces oxidative stress in both skeletal muscle and blood, potentially lasting several days. A pure diet rich in fruits (blueberries and cherries), vegetables (broccoli and carrots), and polyunsaturated fats helps lower the generation of inflammation.

Nutrient-Dense Recovery

Exercise recovery includes muscle building and replacing energy stores. It also involves helping to reduce post-workout fatigue and latent muscle soreness. Carbohydrates activate insulin production, the hormone that drives muscle building. Eating carbohydrates in a 4:1 ratio with protein after a workout is the fastest way to replenish muscle glycogen stores. A pure diet offers clean, easily-digestible sources of complex carbohydrates. Starchy vegetables such as squash or sweet potatoes are excellent.

Peak performance is your ultimate goal. The difference between an average and a breakthrough training session (or race) is mostly determined by the rate at which your body can regenerate from daily workouts. To that end, nutrition has the greatest effect on recovery. The best foods for promoting recovery are filled with vitamins and minerals like calcium and iron. As a bonus, these foods are also rich in electrolytes and essential fats. A whole food, plant-based diet provides all these nutrients, and more.

If you wonder how food can enhance your performance, remember that pure and natural-based nutrition is a viable option. Still, embarking on a pure diet journey can feel daunting to anyone. It’s a challenge for everyone, including fitness professionals like me. Making changes and moving toward a more pure diet do not have to be drastic or sudden. Challenge yourself to incorporate just one pure meal a day. Breakfast is often the easiest because it’s eaten before the day gets away from you. Blend a smoothie with a plant-based multi-source protein blend. Add fruit, peanut butter, or almond milk. Switching out just one meal a day is a great way for you to transition to a more pure and natural-based lifestyle.